WOD STRENGTH-CORE: HOW TO PLAN YOUR WEIGHTS 4 WEEKS IN ADVANCE

26 Sep

These are the numbers I will be following for the next 4 weeks of the Strength-Core phase. This is an example of how you can plan your weights 4 weeks in advance. 

Click HERE to see the post explaining the Strength-Core Program Design 

NOTE: When their is a (+) on the end it means get at least that many reps but this is your set to max out


WEEK FRONT SQUAT

1 RM- 135 LB

POWER CLEAN

1 RM- 155 LB

1-ARM DB SNATCH

1 RM- 70 LB

1-ARM DB PRESS

1 RM- 60 LB

(1)

75%/80%/85%

5/5/5+

 

 

100

110

115

115

125

130

50

55

60

45

50

50

(2)

80%/85%/90%

3/3/3+

110

115

120

125

130

140

 

55

60

65

50

50

55

(3)

75%/85%/95%

5/3/1+

100

115

130

115

130

150

50

60

65

45

50

60

(4)

60%/65%/70%

5/5/5

80

90

95

90

100

110

40

45

50

35

40

40

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